Christmas Break Program

Here is our christmas break program for the UBC baseball team. Please refer back to the previous post “Tis the Season for Size and Strength” to get the full benefit from the program with proper rest and nutrition.

We only have 2-3 weeks so keep pushing each week to do more than the previous week – if you want to keep going with this program just take an easy week during the 4th week by decreasing the volume and intensity by about 40%.

If you are not a UBC player by all means try this program out but realize that they have been coached on all of these exercises because it is imperative that any program be executed with proper technique – I will post some exercise videos in case you are not familiar with any of these exercises.

This program consists of two full body workouts coupled with an upper and lower day. The upper and lower days are to be performed on back to back days followed by one day rest then full body#1 then day off followed by full body #2 then a final day before repeating the cycle.

Example

Sunday – Upper

Monday – Lower

Tuesday – Rest

Wednesday – Full Body #1

Thrusday – Rest

Friday – Full Body #2

Saturday – Rest

Lower Body

Exercise

Sets

Reps

Rest

A1

Squat

4

4

30

A2

MB Jump

4

4

30

A3

Hip Flexor Squat

4

30sec

60

B1

Single Leg RDL

3

10

30

B2

Rollout

3

10

30

C1

Pistol Squats

3

8

30

C2

Straight Leg Situp

3

10

30

D1

Walking Lunge

2

10/side

15

D2

Renegade Row

2

10/side

15

Notes: pick your favorite squat (back, front or Zercher) but provide yourself with a target and ensure that you are sitting back.

Upper

Exercise

Sets

Reps

Rest

A1

Uni DB Press

3

8

30

A2

DB Row

3

8

30

B1

Chin Up

3

3 set total

30

B2

Plate Pushups

3

10

30

C1

Rope Curls

3

10

30

C2

Overhead Tricep Press

3

10

30

C3

Anti-Rotation Cable

3

5 – 5 sec

30

Full Body # 1

Exercise

Sets

Reps

Rest

A1

Deadlift

4

3

30

A2

Broad Jump

4

3

30

A3

Clap Pushup

4

8

30

A4

Hip Flexor Stretch

4

30 sec

60

B1

Reverse Lunge

3

8

30

B2

Bench Row w/ DB’s

3

8

30

B3

Alt Incline DB Press

3

8

30

C1

Reverse Curls

4

10

0

C2

Narrow Pushup

4

10

0

C3

Split Squat Jumps

4

10/side

60

Notes: broad jump is another word for standing long jump – walk back after each one and be explosive!!!

Full Body #2

Exercise

Sets

Reps

Rest

A1

Bulgarain Split Squat

4

8

30

A2

DB Row

4

8

30

A3

Pushups

4

20

60

B1

RDL

3

8

30

B2

Rollouts

3

8

30

B3

Alt DB Press

3

10/Side

30

C1

Step Up

5

5/Side

0

C2

Row

5

5/Side

0

C3

Squat

5

5

60

Notes: complete the C round with zero rest in between and pick one db that you will hold for the entire series.